Coping Tools
What are boundaries?
What is...
Saying "no" to extra demands to protect your personal mental space, time, and emotional energy is practicing setting these.
When my fists clench, my face gets hot, and I want to yell
What is...
Angry?
When I don't have anything interesting to do, I might bother someone else in my home.
What is...
Boredom?
When I look at someone when they speak to me
What is...
Making eye contact?
When I make a guess about what others are thinking even thought I don't actually know
What is...
Jumping to conclusions?
An art-based relaxation tool where I can express myself without words
What is...
Drawing?
When I have lots of energy and I am looking forward to an event
What is...
Excited?
If I don't feel like there is someone who will listen and spend time with me, I may get upset.
What is...
Loneliness?
When I try to understand something that was said I might do this.
What is...
Asking questions?
When I focus only on the bad things that have happened, and forget about anything nice or good
What is...
Filtering?
A tool where I focus on what I can hear, see, taste, touch, and smell, in order to distract myself
What is...
5-4-3-2-1, Grounding
When my stomach hurts and I am worrying about something
What is...
Nervous?
When I am unsure about my ability to complete a task, or I feel nervous about how others might judge me.
What is...
Low Self-Esteem/Self-Doubt?
When my feelings are hurt, or I need help with something, I may need to express my feelings this way.
What is...
speaking up for myself?
When I struggle to take responsibility for my actions
What is...
Blaming?
What is...
Stretching?
When I have difficulty sitting still and I am uninterested in an activity
Bored?
When I want to do something, even though I know an adult will probably say "no"
What is...
Rules/Limits?
When someone is speaking and I have something to say, I need to wait my turn.
What is...
not interrupting?
An example of this is when I get a bad grade, and call myself a dummy.
What is...
Labeling?
What is Radical Acceptance?
What is...
Completely acknowledging a painful reality without trying to fight, deny, or judge it—recognizing that pain is inevitable, but suffering is optional.
When I am confident that I will be okay even if something scary happens
What is...
Safe?
When I remember something that happened that makes me feel sad, scared, or angry.
What is...
Traumatic event
When I am curious to know how another person might describe their experience, I might try this.
What is...
Perspective taking?
When I believe that people are making mistakes specifically to hurt me; or I believe something is my fault even though it really isn't
What is...
Personalization?